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CrossFit Bolton
WODS & News

Friday 181116

A.
Every 2 minutes, for 6 minutes (3 sets):
Minute 1 – Front Squat, 2 reps @ 90%
Minute 2 – Ring Support Hold, 15 seconds

B.
Three rounds for time of:
24/16kg Kettlebell Swing, 30 reps
25 Wall-ball Shots, 20/14 pounds
20 Pull-ups

C.
Two rounds, not for time, of:
Good Morning, 10 reps @ 2112
Banded Monster Walk, 10 steps forward, 10 steps back
Banded Lateral Shuffle, 10 steps left, 10 steps right

Thursday 181115

A.
Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Four rounds, not for time, of:
5-8 Strict Pull-ups
Rest 60 seconds
5-8 Strict Ring Dips
Rest 60 seconds
Arch Hold, 30 seconds
Rest 60 seconds

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Four rounds of:
Row 1000m at 2000m PR pace
Rest 60 seconds

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

No Comments

Wednesday 181114

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 2 reps @ 80%

B.
Every 20 seconds, for 8 minutes (24 sets):
Handstand Push-ups, 1-2 reps

Rest 2 minutes, then..

21-18-15-12-9-6-3 reps for time of:
Burpees
Toes to bar

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

No Comments

Tuesday 181113

A.
Every minute on the minute for 6 minutes (3 sets):
Minute 1 – Push Press, 2 reps at 85-90%
Minute 2 – Hollow Hold, 30 seconds

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Pull-ups
Minute 2 – 115/75 pound Thruster, 6 reps
Minute 3 – 12 Burpees

C.
Two rounds, not for time, of:
Active Hang, 30 seconds
Dumbbell Row, 10-12 reps

No Comments

Monday 181112

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch, 3 reps @ 45-55%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 55-60%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 60-65%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Snatch @ 70-75%

B.
For time:
32/24kg Kettlebell Swing, 42 reps
24/20″ Box Jump, 21 reps
32/24kg Kettlebell Swing, 30 reps
24/20″ Box Jump, 15 reps
32/24kg Kettlebell Swing, 18 reps
24/20″ Box Jump, 9 reps

C.
Two rounds, not for time, of:
Banded Hip Bridge, 30 reps
Hamstring Curls (feet in rings), 15 reps

No Comments